bear pos. birddog 3x5/5

backsquat 3x3 @rpe8

AF WEEK 16, Day 2

ACCESSORY:
2-3 set, go by feel and rest as needed between:

1) 10-20 Landmine Twist or Russian Twist
2) 8-12 Seal Row

RIR 1-2

AF WEEK 16, Day 2

CONDITIONING:
For time:

10 Dual Devils Press
30 TTB
5 Dual Devils Press
15 TTB

RPE 4-5.
Target: sub 5. Time Cap 7.

This should be short and spicy. Go hard with the devils presses and then just hold on. Smart pacing with the TTB. Rxd: 2x22,5/15kg.
Masters: 2x15/10kg.

AF WEEK 16, Day 2

GYMNASTIC CONDITIONING:
20sec ON-20sec OFF for 5 rounds (20min total)

1) Muscle-Up (rings/bar/jumping)

2) DU
3) Rope Climb
4) High Box Jump
5) Handstand Walk or Wall Walk
6) rest

Overall RPE 3-4 This is more of a skill workout than heavy breathing. Choose movement models that support your fitness level. Challenge yourself with 1 or 2 movements, not with all of them. You don’t have to move the entire 20sec, less is fine. Quality before Quantity.

AF WEEK 16, Bonus workout, Engine

CONDITIONING:
EMOM x20

1) 20/17cal Row
2) 10 Up&Down
3) 20/17cal Echo
4) 10 Up&Down

Overall RPE 4-5. This is brutal. Or it should be! Choose a rep scheme you have to fight to get all 5 rounds done.

A)
Back squat
1x4 @75%
1x3 @80%
1x2 @82,5%
2x4 @75%
1x6 @70%

B)
4 sets
5 paused (deficit)push up
6-8 feet elevated horizontal ring row

C)
2-3 sets
8/8 precher curl
15 banded triceps push down

27-21-15-9 reps for time:
• Push-ups
• Sumo Deadlift High Pull 75/55#
• Box Jump Overs 24/20”
Goal: 12 min.

EMOM16

A) RDL + Side leg
B) Plank
C) Bulgarian split squat
D tasapainolauta push up

AMRAP 30
- Rive kyykky x 10 (5+5)
- Punnerrus x 15
- Russian heiluri x 20
- Gorillasoutu + rive x 10 (5+5)
- Thruster x 15
- Lankku kuulan siirto x 20

Every 2:20